Do you prefer to correct health issues in natural ways rather than with chemicals? If so, you may be wondering what you can do to elevate your testosterone level on your own.
Look no further than your grocery list. We’ll tell you exactly which fruits and vegetables belong in your grocery cart and explain how they can trigger a natural testosterone increase.
Why Does Testosterone Matter?
Testosterone is a hormone that’s significant for far more than reproduction. It plays a role in regulating clear thinking, helping fight the loss of bone mass, and aiding the development of muscles.
When testosterone levels begin to drop due to age or illness, the negative effects can be felt throughout the body, resulting in a loss of energy and enthusiasm for life. One key way to help the body have a robust testosterone level in an optimum range is by consuming the following foods known to support hormones.
Pomegranates
Pomegranates are loaded with antioxidants, compounds that seek out unstable molecules that pose a threat to DNA. The fewer unstable molecules, called free radicals, the better the environment for a healthy level of testosterone.
Bananas
An average-sized banana contains more than a third of the daily recommended amount of vitamin B6, a vitamin of interest to researchers investigating testosterone. Interestingly, when laboratory animals were placed on a diet without vitamin B6, their testosterone levels dropped.
Testosterone levels tend to drop more noticeably following intensive athletic workout sessions, such as cycling road races. However, a study focused on cyclists in a six-day event found that bromelain, which is also found in bananas, maintained the cyclists’ testosterone concentrations throughout the demanding stages of the race.
Avocados
Avocados are one of the best sources of monounsaturated fats, healthy fats your body needs to function well. They’re also primary building materials for making hormones, like testosterone.
Avocados also contain vitamin E, which works as an antioxidant. It combats dangerous molecules that cause oxidative stress while protecting beneficial testosterone molecules.
The US Food and Drug Administration estimates that the typical adult should consume 15mg of vitamin E daily. If you eat the standard-sized avocado, you’d already have about 28% of your daily recommended amount.
Berries
Oxidative stress speeds up the aging process which spells bad news for the reproductive system. Fortunately, berries contain the antioxidants you need to fight oxidative stress.
Spinach
Studies show a correlation between adequate magnesium levels and healthy levels of testosterone while depleted magnesium levels are linked to testosterone depletion. It isn’t difficult to elevate your magnesium level because only one cup of cooked spinach delivers roughly 37% of your recommended daily magnesium.
Broccoli
Broccoli, which contains the compound diindolylmethane, has an indirect but powerful effect on testosterone. The cruciferous vegetable works by helping the body metabolize estrogen more effectively, thereby lowering the body’s active estrogen level. Runaway levels of estrogen tend to depress testosterone production, so regulating estrogen can have a beneficial effect on testosterone.
Garlic
Garlic shows evidence of lowering cortisol levels through the use of a compound called allicin. The average person mostly associates cortisol with stress, but it’s a necessary steroid hormone that the body can’t do without. However, when the body produces too much cortisol for an extended period, testosterone levels suffer.
You only need about two cloves of garlic to reap the benefits of allicin. Here’s a tip: After you slice or crush the cloves, let them rest for 10 minutes before cooking to increase the effectiveness of the allicin.
Beets
Beets can help your circulatory system deliver more oxygen throughout the body. It improves circulation by using nitric oxide to dilate blood vessels, allowing greater blood flow.
The better the body’s blood flow, the greater the chance of maintaining healthy testosterone levels. In turn, testosterone also helps keep blood vessels expanded for maximum blood flow.
What If Food Isn’t Enough?
You should always attempt to consume daily meals that supply a diversity of nutrition that will support healthy hormone production. But despite your best efforts, you may find that like many other people, your body isn’t capable of achieving and maintaining a desirable testosterone level using food alone.
In such cases, individuals have consulted with their medical practitioners about testosterone replacement therapy or TRT. Some people have considered buying testosterone online, but it’s smarter to only pursue treatment under the care of an authorized medical expert who can evaluate your condition properly, write prescriptions, and then be available for follow-up care.